MONDAY

I definitely wanted to incorporate running into today’s workout. After binging over the weekend, I needed to torch some serious cals. But I was also craving a good upper body workout. So today’s plan was:

Run 10 minutes-about 1.10 miles-97 calories

21’s-12 lb., 3 sets of 15. For those of you who don’t know what 21’s are…they are a great bicep workout. Here’s a video explanation on 5 min. website on how to do them correctly.

Run 10 minutes

Tricep Kickbacks-10 lb., 3 sets 15. Here’s a video from livestrong.com on proper form when doing these on a bench (which is how I did them today). There are plenty of variations out there if you don’t have a bench.

Run 10 minutes

Pushups on swiss ball-2 sets of 12, 1 of 15. There are a couple ways to do a pushup on a swiss ball. Today, I started with my feet resting on the ball and my hands on the ground. Ridge Line Fitness has a very simple video explanation on this technique as well as placing your hands on the swiss ball and feet on the ground. Pretty challenging stuff!

Run 10 minutes

Shoulder Press- 12lbs, 3 sets of 15. Livestrong.com also has an example of the shoulder press. I’m not quite as buff as this chick, but you get the idea.

Finally, I ended my workout with 3 minutes of plank (1 minute, then a couple second rest) and bicycle crunches, 3 sets of 15. In total, I ran about 4.59 miles and burned around 400 calories.

It tracks distance, calories, time, etc. Anything you might want to know whether you’re running for weight loss or training for a race. The whole kit (sensor for your shoe and for the ipod) costs around $30. The catch, of course, is that you have to be wearing Nike shoes and have an ipod. I’ve been using it now for a couple years and have no complaints so thank you Nike and Apple!